Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").
Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.
|
1/4 cup (32g) pumpkin seeds |
1 tablespoon (6g) fresh ginger |
2 tablespoons (27g) extra virgin olive oil |
2 lbs (908g) winter squash |
1/2 cup (50g) dried cranberries |
1 teaspoon (3g) ground cinnamon |
1 teaspoon (2g) ground coriander |
1/2 teaspoon (1g) ground cumin |
1/2 teaspoon (1g) curry powder |
14 1/2 ounces (411g) vegetable broth |
4 cups (740g) brown rice |
2 cups (300g) bananas |
2 cups (498g) pineapple chunks |
2 cups (200g) green onions |
2 cups (0g) chutney |
Total | 1 serving | |
| Alanine (g) | 0.5 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 3.4 | 0.1 | 0.1 | 0.2 | n/a | 5 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine (g) | 1.7 | 0.0 | 0.0 | 0.7 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 4.5 | 0.1 | 0.1 | 0.3 | n/a | 7 | 2 |
| Ash (g) | 1.5 | 0.0 | 0.0 | 5.2 | 0.1 | 0.1 | 0.1 | 0.1 | 0.1 | n/a | 11.3 | 2.5 | 1.5 | 1.6 | n/a | 24 | 6 |
| Aspartic acid (g) | 1.0 | 0.0 | 0.0 | 1.4 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 5.5 | 0.4 | 0.5 | 0.3 | n/a | 9 | 2 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 14.8 | 1.0 | 0.3 | 254.2 | 4.0 | 26.2 | 12.8 | 9.8 | 4.8 | n/a | 170.2 | 15.0 | 69.7 | 144.0 | n/a | 727 | 182 |
| Calories | 180.3 | 4.8 | 238.7 | 308.7 | 23.0 | 6.5 | 5.4 | 3.9 | 3.3 | n/a | 2,738.0 | 267.0 | 298.8 | 64.0 | n/a | 4,142 | 1,036 |
| Calories (kj) | 754.3 | 20.0 | 998.7 | 1,298.4 | 97.0 | 27.0 | 22.4 | 16.5 | 13.6 | n/a | 11,455.2 | 1,113.0 | 1,250.0 | 270.0 | n/a | 17,336 | 4,334 |
| Carbohydrates (g) | 3.5 | 1.1 | 0.0 | 78.0 | 6.1 | 2.1 | 1.0 | 0.5 | 0.6 | n/a | 571.6 | 68.5 | 78.2 | 14.7 | n/a | 826 | 206 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Copper (mg) | 0.4 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2.0 | 0.2 | 0.4 | 0.2 | n/a | 4 | 1 |
| Cystine (g) | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.7 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 1.9 | 0.1 | 0.0 | 13.6 | 2.3 | 1.4 | 0.8 | 0.1 | 0.3 | n/a | 25.9 | 7.8 | 4.0 | 5.2 | n/a | 63 | 16 |
| Folate (mcg) | 18.7 | 0.7 | 0.0 | 217.9 | 0.5 | 0.2 | 0.0 | 0.1 | 1.5 | n/a | 148.0 | 60.0 | 24.9 | 128.0 | n/a | 600 | 150 |
| Folate, DFE (mcg) | 18.7 | 0.7 | 0.0 | 217.9 | 0.5 | 0.2 | 0.0 | 0.1 | 1.5 | n/a | 148.0 | 60.0 | 24.9 | 128.0 | n/a | 600 | 150 |
| Folate, food (mcg) | 18.7 | 0.7 | 0.0 | 217.9 | 0.5 | 0.2 | 0.0 | 0.1 | 1.5 | n/a | 148.0 | 60.0 | 24.9 | 128.0 | n/a | 600 | 150 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Fructose (g) | 0.0 | n/a | n/a | n/a | 0.3 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 14.6 | 32.4 | n/a | n/a | 47 | 12 |
| Galactose (g) | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 0.0 | n/a | n/a | n/a | 1.6 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 14.9 | 38.3 | n/a | n/a | 55 | 14 |
| Glutamic acid (g) | 2.0 | 0.0 | 0.0 | 2.3 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 12.0 | 0.5 | 0.2 | 0.8 | n/a | 18 | 4 |
| Glycine (g) | 0.6 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 2.9 | 0.1 | 0.1 | 0.2 | n/a | 4 | 1 |
| Histidine (g) | 0.3 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 1.5 | 0.2 | 0.0 | 0.1 | n/a | 2 | 1 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 2.8 | 0.0 | 0.2 | 5.3 | 0.1 | 0.2 | 0.3 | 0.7 | 0.3 | n/a | 10.9 | 0.8 | 1.4 | 3.0 | n/a | 26 | 6 |
| Isoleucine (g) | 0.4 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 2.5 | 0.1 | 0.0 | 0.2 | n/a | 4 | 1 |
| Lactose (g) | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.8 | 0.0 | 0.0 | 0.7 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 4.9 | 0.2 | 0.1 | 0.2 | n/a | 7 | 2 |
| Lysine (g) | 0.4 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 2.2 | 0.2 | 0.1 | 0.2 | n/a | 4 | 1 |
| Magnesium (mg) | 190.9 | 2.6 | 0.0 | 127.1 | 3.0 | 1.6 | 5.9 | 3.8 | 2.5 | n/a | 1,058.2 | 81.0 | 69.7 | 40.0 | n/a | 1,586 | 397 |
| Maltose (g) | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 1.5 | 0.0 | 0.0 | 1.5 | 0.2 | 0.5 | 0.0 | 0.0 | 0.0 | n/a | 27.7 | 0.8 | 5.6 | 0.3 | n/a | 38 | 10 |
| Methionine (g) | 0.2 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 1.3 | 0.0 | 0.1 | 0.0 | n/a | 2 | 0 |
| Monounsaturated Fat (g) | 5.2 | 0.0 | 19.7 | 0.1 | 0.0 | 0.0 | 0.2 | 0.1 | 0.1 | n/a | 7.8 | 0.1 | 0.0 | 0.1 | n/a | 34 | 8 |
| Niacin (mg) | 1.6 | 0.0 | 0.0 | 4.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 37.7 | 2.0 | 1.4 | 1.1 | n/a | 49 | 12 |
| Pantothenic acid (mg) | 0.2 | 0.0 | 0.0 | 1.7 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 11.0 | 1.0 | 0.5 | 0.2 | n/a | 15 | 4 |
| Phenylalanine (g) | 0.6 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 3.0 | 0.1 | 0.0 | 0.1 | n/a | 4 | 1 |
| Phosphorus (mg) | 397.6 | 2.0 | 0.0 | 208.8 | 6.5 | 1.7 | 7.4 | 5.2 | 3.5 | n/a | 2,464.2 | 66.0 | 29.9 | 74.0 | n/a | 3,267 | 817 |
| Phytosterols | n/a | 0.9 | 59.7 | n/a | n/a | 0.7 | 0.8 | 0.7 | 0.7 | n/a | n/a | 48.0 | n/a | n/a | n/a | 112 | 28 |
| Polyunsaturated Fat (g) | 6.8 | 0.0 | 2.8 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 7.7 | 0.2 | 0.1 | 0.1 | n/a | 18 | 5 |
| Potassium (mg) | 260.9 | 24.9 | 0.3 | 3,178.0 | 42.5 | 11.3 | 22.8 | 18.8 | 15.4 | n/a | 1,650.2 | 1,074.0 | 607.6 | 552.0 | n/a | 7,459 | 1,865 |
| Proline (g) | 0.4 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 2.8 | 0.1 | 0.1 | 0.2 | n/a | 4 | 1 |
| Protein (g) | 9.7 | 0.1 | 0.0 | 8.6 | 0.2 | 0.1 | 0.2 | 0.2 | 0.1 | n/a | 58.8 | 3.3 | 2.1 | 3.7 | n/a | 87 | 22 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.7 | 0.2 | 0.1 | 0.2 | n/a | 2 | 0 |
| Saturated Fat (g) | 2.8 | 0.0 | 3.7 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 4.3 | 0.3 | 0.0 | 0.1 | n/a | 12 | 3 |
| Selenium (mcg) | 3.0 | 0.0 | 0.0 | 3.6 | 0.1 | 0.1 | 0.5 | 0.1 | 0.2 | n/a | 173.2 | 3.0 | 2.0 | 1.2 | n/a | 187 | 47 |
| Serine (g) | 0.5 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 3.0 | 0.1 | 0.1 | 0.2 | n/a | 5 | 1 |
| Sodium (mg) | 2.3 | 0.8 | 0.5 | 36.3 | 1.0 | 0.3 | 0.6 | 1.8 | 0.5 | n/a | 51.8 | 3.0 | 5.0 | 32.0 | n/a | 136 | 34 |
| Starch (g) | 0.5 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 16.1 | n/a | n/a | n/a | 17 | 4 |
| Sucrose (g) | 0.4 | n/a | n/a | n/a | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | 6.3 | 7.2 | 1.2 | n/a | n/a | 15 | 4 |
| Sugar (g) | 0.5 | 0.1 | 0.0 | 20.0 | 2.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | 6.3 | 36.7 | 72.0 | 4.7 | n/a | 142 | 36 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.1 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 3.0 | 0.1 | 0.5 | 0.1 | n/a | 4 | 1 |
| Threonine (g) | 0.3 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 2.2 | 0.1 | 0.0 | 0.1 | n/a | 3 | 1 |
| Tocopherol, alpha (mg) | 0.7 | 0.0 | 3.9 | 1.1 | 0.6 | 0.1 | n/a | 0.0 | 0.2 | n/a | 8.9 | 0.3 | 0.0 | 1.1 | n/a | 17 | 4 |
| Tocopherol, beta (mg) | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 11.3 | n/a | 0.2 | n/a | 0.0 | 0.3 | n/a | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | 12 | 3 |
| Total Fat (g) | 15.8 | 0.0 | 27.0 | 1.2 | 0.1 | 0.0 | 0.3 | 0.2 | 0.1 | n/a | 21.6 | 1.0 | 0.4 | 0.4 | n/a | 68 | 17 |
| Trans-monoenoic Fat (g) | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids (g) | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.2 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.7 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Tyrosine (g) | 0.4 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 2.2 | 0.0 | 0.0 | 0.1 | n/a | 3 | 1 |
| Valine (g) | 0.5 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 3.4 | 0.1 | 0.1 | 0.2 | n/a | 5 | 1 |
| Vitamin A, IU (IU) | 5.2 | 0.0 | 0.0 | 12,412.4 | 30.0 | 7.7 | 0.0 | 13.3 | 9.9 | n/a | 0.0 | 192.0 | 189.2 | 1,994.0 | n/a | 14,854 | 3,713 |
| Vitamin A, RAE (mcg) | 0.3 | 0.0 | 0.0 | 617.4 | 1.5 | 0.4 | 0.0 | 0.7 | 0.5 | n/a | 0.0 | 9.0 | 10.0 | 100.0 | n/a | 740 | 185 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.0 | 0.0 | 1.4 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 3.8 | 1.1 | 0.4 | 0.1 | n/a | 7 | 2 |
| Vitamin C (mg) | 0.6 | 0.3 | 0.0 | 111.7 | 6.7 | 0.1 | 0.4 | 0.1 | 0.1 | n/a | 0.0 | 26.1 | 47.3 | 37.6 | n/a | 231 | 58 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Water (g) | 1.7 | 4.7 | 0.0 | 815.0 | 43.6 | 0.3 | 0.2 | 0.1 | 0.1 | n/a | 76.7 | 224.7 | 415.9 | 179.7 | n/a | 1,763 | 441 |
| Zinc (mg) | 2.5 | 0.0 | 0.0 | 1.9 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 14.9 | 0.5 | 0.5 | 0.8 | n/a | 21 | 5 |
Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.